Every once in a while it’s important to switch things up, go HAM, and lift as much weight as possible to spark new gains. UPWOD Nº34 does exactly that — it’s a HEAVY, moderate rep, back-blasting workout that’s designed to build power, strength, and explosiveness.

Instead of busting out fat-bursting supersets, it uses a number of classic strength-building back exercises—including deadlifts and bent-over barbell rows—to facilitate heavy loads, tear up the muscles in your back, and push your physique to the next level.

You’ll follow a straight set protocol, and for most exercises, work in the 6-8 rep range. Make sure to take 90 seconds rest in between each set and use as much weight as possible that still allows you to hit 6+ reps.

Buckle down, get in the game, and CRUSH IT.

[UPWOD Nº34] The GET BIG Back Workout

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

1. Bent-Over Rows — keep your torso at a 45º angle throughout. SQUEEZE the contraction at the top for 1 second and lower down to a full-extension, Use a little momentum if needed.

2. Barbell Deadlifts — standard barbell deadlifts.

3. 1-Arm Bent-Over Dumbbell Rows — anchor yourself on a bench. Keep your back flat and core tight. Pull the dumbbell up into the side of your torso and lower to a full extension.

4. [SUPERSET] Pull Ups + Lat Pulldowns — do a set of pull ups to failure. Immediately move to a cable station and do a set of lat pulldowns. If you can’t do at least 5 pull ups, swap them for a set of HEAVY lat pulldowns, drop the weight, and then immediately do a second set with a lighter weight.

5. Horizontal Cable Rows — set up a cable station with a narrow grip attachment. Pull horizontally into your upper abs, squeeze 1 second, and release. Rock slightly if needed.

6. Incline Dumbbell Rows — set a bench to a 45º angle and lay on it face down. Hold two dumbbells with a neutral grip and row up into the side of you torso. SQUEEZE at the top for 1s and lower back down to the floor.